Halloween WOD’s…. It’s what we do!

Freedom WOD Classes

Warm Up:
250 Row
Then
2 Rounds 
30 Sec Hollow Hold or Hollow Rocks
5 Burpee Broad Jump (4 foot minimum jump)
5 Hollow Body Kipping Swings

Strength: 10 min
10 Min EMOM
Odd: 8-10 Burpees
Even: 5-10 T-2-B

Metcon: 21 min
Tabata 20/10
Sit Up
Floor Press 75/45
Double Unders
Alternating Lunges

Stay at each station for 4 mins/8 rounds. 

Rest 1 Min

Tabata 20/10
Plank Holds

Elite Competition Class

Run Conditioning – 12 Mins
On the Minute x 5:
200 Meter Run

Rest 2:00

On the Minute x 5:
200 Meter Run

Conditioning – 20 Mins
AMRAP 4:
3 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)

then

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

then

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (185/135)
9 Hang Power Cleans (185/135)
6 Push Jerks (185/135)

then

Max Calorie Row in Time Remaining